The press-up and plank workout

Drop and give us 20

If time is your most precious commodity, your gym visits can be derailed by more pressing concerns. This gym-free and weight-free workout, however, has been specifically devised for the time-poor folk who want a fast route to a better body. All you need is some floor space, 20 minutes and determination.

The aim of Ross Edgley's superset routine is to load your muscles above their 'habitual level' by shocking them with isometric, isotonic and plyometric moves. Aim to perform it three times per week.

Forearm plank

How to do it Balance on your forearms and toes and hold for 30-60 seconds, ensuring that your stomach is ‘pulled in’ tight and your body forms a straight line from your heels to your head.

Why you should do it The 'regular' plank trains all the muscles of your core and upper body isometrically (i.e. they are in contraction but static, with muscles neither lengthening or shortening). Although it's an easy exercise to perform, it’s hard to perform well. Most people let their hips sag, or they don’t keep their stomach tight, which is essential for training the transverse abdominis (the muscle that wraps around the abdomen like a corset and is the foundation of a well-defined six-pack).

Reps and sets Aim for 3 sets of 30-60 seconds.

T press-up

How to do it Perform a standard press-up, letting your chest touch the floor. As you come up, twist your body and extend your right arm towards the ceiling until you make a 'T' shape with your body. Then place your right arm back on the floor, and repeat with the left arm.

Why you should do it After exhausting the muscles of your core with the conventional plank, you then further fatigue them by forcing them to contract while in motion. As well as training the muscles of your upper body (pectoralis major; pectoralis minor; triceps brachii) the twisting motion also comprehensively trains your shoulders – the anterior (front) medial (side) and back (posterior) deltoids.

Reps and sets Aim for 3 sets of 6 repetitions on each arm (12 repetitions in each set). The pace should be slow and controlled.

Spider-Man plank

How to do it Get into a plank position on your forearms or hands. Balance on the toes of your right foot as you bend your left knee out and towards your left elbow.

Why you should do it This plank variation not only trains your transverse abdominis, but by adding the tucking motion you also train your external obliques, your internal obliques and your rectus abdominis. The latter is a paired muscle that runs vertically on each side of the anterior (front) wall of your abdomen. When your body fat is low enough, the lines of separation in this muscle are what give the appearance of a six-pack.

Reps and sets Aim for 3 sets of 12 repetitions on each knee. Use a slow and controlled pace, keep your abs tight and don’t let your hips sag.

Knee-tuck press-up

How to do it Get into a standard press-up position. Then bring your right knee to your left elbow, pause, and return your leg to the start position. Now perform a standard press-up as normal. Repeat the movement, this time bringing your left knee to your right elbow.

Why you should do it After pre-exhausting the muscles of your core, you then further fatigue them by performing the press-up equivalent of the Spider-Man plank.

Reps and sets Aim for 3 sets of 12 repetitions. Use a slow and controlled pace, keeping your abs tight at all times.

Aztec press-up

This is an advanced move – only perform it when you are completely confident with the first four exercises

How to do it Get into a standard press-up position and lower your body to the ground until your chest touches the floor. Then, explode off the ground and quickly touch your legs with your hands. Land back on your hands. Be careful not to faceplant.

Why you should do it This is a form of plyometric training, which builds elastic strength and explosiveness to and bridges the gap between speed and strength work.

Reps and sets Aim for 3 sets of 12 repetitions. Use a fast and explosive pace.

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